Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Farmers walk”1000m Farmers carry with 2 60lbs weights or kettlebells. Every time you have to rest. Drop the weights and run back to the start and then back to the weights. Accumulate 1000m of farmers walk. Running back to the start doesn’t count towards distance.Read More
Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Spartan 50’s”50 Reps of each with 45lbs sandbag Cleans Front Squat Front Rack lunges Thrusters Good Mornings Kneeling to Standing Ground to Shoulder Bent over Rows Over head sand bag throws Russian Twists Complete each movement before moving onto the next.Read More
Blue Ridge Fitness – CrossTraining Instructional Warm-up Benchmark WOD CrossTraining Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target CrossTraining Games Open 19.1 Scaled (Ages 16-54) (AMRAP...Read More
Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”Sandbag 65% of body weight 10-9-8-7-6-5-4-3-2-1 Reps Ground to shoulder – Shoulder to Overhead – Back Squat. On odd number rounds add 400m run with sandbag after completing Back Squat. Every time you have to rest and put the sand bag down complete 10 press ups....Read More
Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Rock it”5 Rounds 10 Thrusters 100lbs 10 Front Raises with 45lbs plate 10 Lateral Raises 20lbs DB 20 Shoulder Taps 100m Bear Crawl Metcon 3 Miles Max incline on treadmill with 30lbs sandbag at a comfortable pace.Read More
Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Push It”3 Rounds 2 Mins Rest Between Rounds 5 Bench Press 65% of 1RM 10 floor DB press 40lbs DB 10 dips 15 Incline Press Ups 100 2 Count Mountain Climbers 1 Mile Run Accumulate 10 Mins of PlankRead More
